Bedroom Checklist - Simple Sleep Preparation

Lighting & Darkness

Control light exposure for better rest preparation.

Install or use blackout curtains/blinds

Replace bright white bulbs with warm-toned alternatives

Add dimmable lights or lamp with adjustable brightness

Cover or remove electronics with bright indicator lights

Consider sleep mask if complete darkness isn't possible

Optimize temperature and airflow for comfort.

Ensure room temperature stays between 18-20°C (65-68°F)

Add fan for air circulation and white noise

Open window for fresh air when safe and appropriate

Use breathable, natural bedding materials (cotton, linen)

Layer bedding to adjust temperature as needed

Minimize disruptive sounds and create peaceful atmosphere.

Use earplugs if needed for noise reduction

Consider white noise machine or fan for consistent sound

Add soft furnishings (curtains, rugs) to absorb sound

Install door draft stopper to reduce hallway noise

Create a calm, organized space.

Remove items that don't belong in bedroom

Clear nightstand surfaces—keep only essentials

Remove or store work materials elsewhere

Organize closet/storage to reduce visual clutter

Make bed daily for calming visual environment

Invest in comfort where it matters most.

Replace old pillows (every 1-2 years recommended)

Ensure mattress is supportive and comfortable

Use fresh, clean linens changed weekly

Choose natural, breathable fabrics for bedding

Add extra blankets for layering based on temperature

Create boundaries with devices in your sleep space.

Remove TV from bedroom or establish viewing boundaries

Charge phone outside bedroom overnight

Remove laptop/work computer from sleep space

Use traditional alarm clock instead of phone

Engage calming scents and peaceful ambiance.

Consider lavender or calming essential oil diffuser

Keep bedroom clean and dust-free

Add plant for natural air quality (optional)

Ensure fresh, pleasant scent without overpowering fragrances